TRAINING Battle ropes offer full body strength training as well as cardio. They’re especially great for targeting your core and upper body, since those are your primary movers in battle rope training. Battle ropes are valuable for men and women looking to build muscle (or simply change up their routines) without turning to ultraheavy weights. Because ropes create forces and tension from angles that are harder to achieve with basic weight training, they confuse and surprise your muscles into making new gains.
Battle Ropes Training Slam Lift both ends of the rope overhead, and then slam the rope down with full force onto the ground. Make sure to maintain good posture. This move engages your shoulders, arms, back, and core, especially your abs. Circles Move each arm in independent circles in front of you. You can rotate each arm outward (left counterclockwise, right clockwise) or inward (left clockwise, right counterclockwise). It’s a great way to focus on your shoulders. You can also hold both hands together and make a single circle with both ends of the rope—start moving clockwise, and then switch to counterclockwise halfway through the set. Flyes Squat low and whip each end of the rope in tandem, as if
you’re flapping your arms like wings. Keep your elbow bent only slightly. It’s a seriously challenging workout for your whole back. Grappler Throws Keeping both your feet grounded, pivot your torso from side to side. During each pivot, flip the ropes over as if you were throwing them to the floor on the side you’re pivoting toward.
5 Benefits of Battle Ropes Training 1. Ropes Provide a Dual-force Dynamic Effect to Improve Physiological Response 2. Less Injuries and More Results 3. Making Weak Body Parts Strong 4. Mobility Once you’re comfortable using battle ropes and you’re ready to integrate them into a regular workout. Perform each move for 30 seconds with 30 seconds of rest. Once you’ve done all 6, rest for 2 full minutes and repeat. 1. Burpee slams Alternate 3 double arm slams with one burpee, repeat and see how many burpee you can complete in 30 seconds. 2. Alternate wave/lateral lunge combo Begin with feet close together and start to make alternate waves. Continue the alternate wave pattern with the arms as you lunge laterally (right to left) while swinging the ropes.
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